Friday, 10/29/21

First time? Check out the Training Guide

Happy Friday, fellas!

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Box Squat

7x3 @ 50% of 1rm back squat. Use bands if available. SLOW onto the box, EXPLOSIVE off the box. demo

B) Trap Bar Deadlift

Build up to the heaviest possible set of 6 reps for today. demo

C1) Zercher March

3x20 sec w/ the most weight possible demo

C2) Face Down Incline DB Shrug


3x20 demo

D) Barbell Cheat Curl

4x6 w/ slow, 5-sec eccentric demo

E) Dumbbell Cross-body Hammer Curl


5x10 ea arm demo

F) Barbell Wrist Roller

3x4 ea direction demo

G1) Plank

3x1:00-1:30 demo

G2) V-Up

3x10-15 demo


1. Take a cold shower first thing upon waking.

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